Fruit & Spinach Diet

While there are thousands of diet programs from which to choose, virtually every weight-loss plan advises eating more fruits and vegetables. The low-calorie content of nutrient-packed produce is excellent for losing weight, but it's possible to have too much of a good thing. Fruit and spinach should be on any diet menu, but excluding other foods could put your body in danger.

Benefits of Fruit and Spinach

With their assortment of vitamins and nutrients, fruits and vegetables should be a staple of every diet, but fresh produce is especially beneficial for those trying to lose weight. Fruits and vegetables are low in calories but high in fiber and water, both of which contribute to feelings of fullness, according to the Centers for Disease Control and Prevention. The only way to lose weight is to burn more calories than you eat so satisfying low-calorie foods are key to a successful diet. Put simply, fresh produce helps you fill up without taking in many calories so you can eat less overall.

Nutrients in Fruit and Spinach

All fruits contain different nutrients so there's no reason to limit yourself to only a few varieties. But when it comes to weight loss, your best bets are high-fiber fruits that are low in calories such as raspberries, apples, pears, strawberries and oranges; just be sure to eat apples and pears with the skin on and citrus fruits with their membranes since this is where much of the fiber is contained. Of all vegetable varieties, spinach is one of the lowest in calories, but it's a concentrated source of essential nutrients such as iron and vitamins A and C.

Adding More Produce to Your Diet

To cut calories without feeling hungry or missing out on important nutrients, try to incorporate more fruit, spinach and other vegetables into your meals and snacks. Replace iceberg lettuce with spinach in your salad; stir fresh berries into a bowl of low-fat yogurt; pile your pizza high with spinach and mushrooms while cutting back on the cheese; top salads with crunchy bell peppers instead of croutons; eat your sandwich with an apple instead of a bag of chips; or enjoy banana slices dipped in chocolate syrup rather than eating a candy bar for dessert. Replacing the empty calories in your diet with fruits and vegetables is a painless way to eat healthier and help you lose weight.

A Balanced Diet

Adding more fruit and spinach to your diet is a smart strategy for losing weight, but as healthy as these foods are they shouldn't be your only sources of calories. A healthy diet should include a variety of fruits and vegetables; whole grains such as oatmeal, brown rice and whole-wheat bread; low-fat or fat-free dairy such as yogurt, milk and cottage cheese; lean proteins such as white meat poultry, seafood and lean beef; and moderate amounts of unsaturated fats such as nuts, seeds and olive oil. That doesn't mean you can't eat any treats, just try to enjoy them in small portions and only after you've filled up on healthier foods.